Many people choose to abandon refined flours, in addition to those who suffer from celiac disease, either because they want to reduce carbohydrates or to reduce refined foods. Some make this decision to improve digestive discomfort, to lose weight or to take care of their diet.
Popular belief is that it is difficult to give up this food, since it is found in almost every meal. And also because their only nutritional contribution is carbohydrates, the body’s main source of energy.
Tips to abandon flour
There are some ways and tricks that can be implemented on a daily basis to achieve the goal and that is not harmful to health. Although it is always preferable to seek advice from a professional.
– Reduce the quantity and choose healthy options, it would be best to give priority to whole wheat flours before white flour. Likewise, you can leave out those foods that contain it, such as buns, processed cookies, pasta, sticks, among others.
– Look for alternatives in products that do not contain flour, whole grains and cereal flakes (rice, oats, wheat, rye, among others) are an ideal energy source and nutritious and healthy foods. These can be introduced without problem into all kinds of foods and help reduce or eliminate flour from bread, toast or cookies.
– Prioritize other sources of carbohydrates, carbohydrates are a necessary macronutrient for the body, although their intake does not have to be the same for all people. When it comes to satisfying individual requirements, there are other foods that contain carbohydrates, beyond flour. Among these we highlight: Fruits, vegetables, legumes and tubers.
These can be chosen regularly, both for main meals and for breakfast or snacks. Thus, flours are replaced without the need to reduce carbohydrates.
– Prepare a healthy snack, another step or trick to stop consuming flour, involves modifying snacks and other appetizers to calm hunger between meals. These can be replaced with healthier options such as fresh fruit, nuts, yogurts or fruit and milk smoothies.
– Read the labels, some of the flours we eat daily are found in foods that we do not expect, such as prepared meats, sausages, hamburgers, vegetables or sauces (among others). These are used to stabilize and give texture to the final product. So if you decide to stop eating flour altogether, it is necessary to review the nutritional information and the list of ingredients.
– Always have foods with little or zero flour on hand; just as important as planning meals is taking into account the accessibility of alternatives. It is easier to eat a diet low in flour if the foods we have at home do not contain them at all or in a small amount. Thus, by not having products such as cookies, pastries, among others, on hand; We will reduce its consumption and the presence of flour on a daily basis.
